The Health Benefits Of Soy

Soy boosts the immune system

Soy is rich in a class of natural detergents called saponins. These little super cleaners bind to cholesterol in the intestine, preventing its absorption. But beside the aforementioned cholesterol-lowering power, saponins ward off microbes, making them great accessories to the immune system.

Soy may assist in diabetes & is easy on the kidneys

Diabetics have high blood glucose levels because their cells don't recognize insulin, the hormone that tells their bodies to absorb glucose. Diabetics who eat soy have lower blood glucose levels than normal, partly due to soy's hearty fiber content. And since diabetes is linked with kidney problems, soy, coincidently, is easy on the kidneys.

soy foods

Soy protein is found is a variety of forms. Among them are:

Soy milk: made from ground soybeans, water and sweetener, it's creamy with a distinct nutty flavor. It's a great substitute for milk for those with lactose intolerance.

Soy flour: The milled toasted soybean becomes a flour that can make as many baked goods as regular wheat flour.

Miso (soy paste): Popular in Japanese soups, this salty paste has a great flavor and high concentration of protein.

Soybean sprouts: Like alfalfa sprouts, it's used to give an airy texture to salads.

Soy burgers & hot dogs: For nouveau vegetarians, or health nuts who still like grilled food in a bun, soy can be compressed into patties and wieners.

Tofu: It's the cheese of soy milk, the most common meat substitute used in Asian cooking for centuries. It has a very mild, almost invisible flavor, but it absorbs the taste of other ingredients.

Soy nuts: A good snack, like peanuts, but much less fatty. They're great in salads and baked goods.

Soybeans: In its natural form, soy is not commonly used, but can be cooked like normal beans.

Tempeh: These are chunky fermented soy cakes form Indonesia — also a good meat substitute.

Soy supplements, shakes, pills & protein bars: For those on the run, soy protein has been placed in supplements, shakes, and candy bars. While the protein is there, many other essential nutrients aren't.

how much?

For all the touted benefits of soy to kick in, the FDA recommends at least 25 grams of soy protein per day, with each serving containing about 6.25 grams of soy protein.

But soy is not a miracle food on its own. Don't expect immortality by eating nothing but soy. Like everything else, soy should be consumed with plenty of fruits, vegetables and other high-fiber, low-fat foods. That means no deep frying tofu for extra flavor.

it's soy good for you

Because no one would expect you to eat tofu and drink soymilk every day, a great diversity of foods with soy protein exists. New technologies allow new soy-rich products with more flavor and versatility to come out all the time. Now that you know what good soy can do, at least try it.